1- Find a quiet place in your home or somewhere nearby such as a park. Be sure that this place is free of distractions (telephone, pets, children). You will need complete peace and quiet.
2- Place a soft mat or towel on the ground. Sit on the mat Indian-style or whichever way that you're comfortable while sitting on your bottom. Maintain your posture with your shoulders back, head up and back straight. Place your arms in your lap with hands clasped, or on your knees with palms facing up.
3- Relax your entire body while maintaining your posture. If you feel tense, try to loosen up by rubbing your shoulders.
4- Say to yourself, "I am going to count my breaths with the intention of clearing my mind and letting go of bothersome thoughts."
5- Start counting your breaths. Try to focus on nothing but your breathing. If a thought pops into your mind, acknowledge it, but let it go and continue counting your breaths. With practice, you will notice that the counting slowly fades as you enter a state of calmness.
Tips & Warnings
* Give yourself time to master clearing your mind before meditation. Begin with only five minutes at a time.
